nutrition advice

[Adrianajustme]

Hello!

I am a 25 year old female. I have a history of anorexia and bulimia since I was 14 - in the course of 4 years my weight went down to 40 kg and then up to 68 kg, for a height of 165 cm. In the last 5 years I got back to a relatively normal eating pattern (no more diets or binge eating, obsessive exercise etc.). In the last 2-3 years my weight stabilized at 54-58 kg.

In the past few months, I started eating less than usual - not as a diet, but mainly because of a busy schedule and getting home late. For example, a typical day menu was something like: bread, jam and milk in the morning, rice with chicken and some salad at noon and a bowl of fruit (with some dried fruit or nuts) in the evening. There were, of course, some exceptions, when I would eat something sweet during the day. I noticed that my weight went down steadily, to 51-52 kg. I started feeling very tired all the time, I lacked the energy for usual things. My blood analyses revealed no deficiency. Recently I did a calculation: for weight maintenance, I should consume about 2.000 calories. As it is now, I eat about 1.500-1.800, which means that if I don't change this, I will keep losing weight. Right now I think I am at a minimum healthy weight for my body frame (my BMI is around 19). I should add that I am not one of those naturally skinny girls - I have a medium frame and right now my ribs, my hip and shoulder bons can be seen through my skin.

My question is: what should I eat during a day? Should I start eating dinner - if yes, what? I mention the fact that I usually get home at 10 pm in the evening, so it's difficult to eat heavy food at that time - a bowl of fruit is both filling and light for that time. I want to be healthy and not starve my body (even though I don't feel like I'm suffering from hunger).

Thank you very much!

  

[Adrianajustme]

Thank you very much! Yes, your answer helped me getting an objective opinion on the matter :).

[Renee Radenberg]

You were at your body weight for your height and now you have lost approximately 6kg (13 lbs). For your age you should be consuming 2000-2200 calories per day. Suggest eating yogurt, or drinking milk with the fruit at night so you have a protein source in the meal. You need to increase the food you are eating at breakfast and lunch. Try snacking between meals and especially around dinner time at work so you get more calories in, too. Recommend eating a Heart Healthy diet which will give you the nutrients, vitamins and minerals your body needs, gain weight slowly, and help with possibly preventing future disease states. Heart Healthy diet which is a moderate fat diet and a moderate fat diet means = using polyunsaturated (omega 3, corn oil, nuts, etc) fats and monounsaturated (olive oil, canola oil, peanut oil, etc) fats, no saturated fats (high fat snack foods, butter, fat spreads) and no trans fats. Eat low fat meats (chicken, fish, loin of pork) or non-meat sources (soy products, nuts), low fat vegetarian combinations (rice & beans, pasta & beans, low fat cheese & pasta), low fat and substitute dairy products (1% milk, low fat/fat free yogurts, low fat soy milk/soy yogurt), use plant oils, non trans-fat margarines, and eat a lot of fruits and vegetables. Eat daily high fiber breads and cereals (oatmeal). Hoped this helped you.